A handful of simple stretches can meaningfully reduce lower back pain, and most take less than 15 minutes a day. The American College of Physicians recommends exercise and movement-based therapies as a first-line treatment for chronic low back pain, even before medication. The stretches below target the muscles most responsible for lower back tension: the deep core, hip flexors, glutes, and the small rotator muscles along the spine.
Knee-to-Chest Stretch
This is one of the simplest and most effective starting points. Lie flat on your back with both knees bent and feet flat on the floor. Pull one knee toward your chest with both hands, hold for five seconds, then lower it back down. Repeat two to three times on each side. This stretch gently opens the space between the vertebrae in your lower spine and releases tension in the muscles that run along either side of your backbone.
Once single-leg pulls feel comfortable, you can progress to pulling both knees to your chest at the same time. The Mayo Clinic recommends doing this stretch twice a day, once in the morning and once in the evening.
Cat-Cow
Cat-Cow mobilizes the entire spine rather than holding a single position, which makes it especially useful if your back feels stiff first thing in the morning. Start on all fours with your hands shoulder-width apart and your knees directly below your hips. Inhale and curve your lower back downward, lifting your head and tilting your pelvis up (the “cow” position). Then exhale, pull your belly in, round your spine toward the ceiling, and tuck your chin and pelvis down (the “cat” position). Repeat three to five times, twice a day.
The flowing motion alternately compresses and stretches the discs and muscles of the lumbar spine, increasing blood flow to tissues that often get locked in one position during long hours of sitting.
Lower Back Rotational Stretch
Lie on your back with both knees bent and feet flat. Keeping your shoulders pressed to the floor, slowly roll both knees to one side. Hold for five to ten seconds, then return to center and repeat on the other side. Do this two to three times per side, twice a day.
A seated version works well at a desk. Sit upright, cross one leg over the other, and gently rotate your torso toward the top leg, using the opposite hand on your knee for leverage. Hold for ten seconds. This targets the small rotational muscles along the spine that tend to stiffen during prolonged sitting.
Child’s Pose
From all fours, push your hips back toward your heels and extend your arms forward on the floor. Let your forehead rest on the ground and hold the position while breathing deeply. This stretch elongates the muscles along the lower spine and takes pressure off the lumbar discs by reversing the compressive forces of standing and sitting. Hold for 20 to 30 seconds and repeat two to three times.
Hip Flexor Release
Tight hip flexors are one of the most overlooked causes of lower back pain. Two long muscles called the psoas run from your upper inner thighs, over the pelvis, and attach to the sides of your spine. They help stabilize your spine when you stand, walk, and bend. When you sit for long stretches, these muscles shorten and stiffen, pulling your lower back into an exaggerated curve that creates strain.
A simple release from the Cleveland Clinic: lie on your back near the edge of your bed. Bend the leg closer to the middle of the bed and hug it to your chest. Let the other leg dangle off the side of the mattress. Hold for several seconds, then switch sides. The weight of the dangling leg gently lengthens the hip flexor on that side without forcing it. This is a good option if kneeling lunges feel too intense.
Piriformis Stretch for Radiating Pain
If your lower back pain shoots down into your buttock or leg, the piriformis muscle may be involved. This small muscle sits deep in the glute, and the sciatic nerve runs directly beneath it. When the piriformis tightens, it can compress that nerve and send pain, tingling, or numbness down the leg.
Lie flat on your back with your legs straight. Lift the affected leg, bend the knee, and use the opposite hand to pull the knee toward the opposite shoulder. Hold for 30 seconds. The Cleveland Clinic recommends 10 repetitions per set, three sets, once or twice a day. The goal is to create enough length in the piriformis that it stops irritating the sciatic nerve underneath.
Bridge Exercise
Stretching alone isn’t always enough. Strengthening the muscles that support your lower back prevents the same tightness from returning. The bridge is a good entry point. Lie on your back with knees bent, feet flat and hip-width apart. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold long enough to take three deep breaths, then lower. Start with five repetitions a day and gradually work up to 30.
Dead Bug for Deep Core Stability
The dead bug targets a deep abdominal muscle that wraps around your midsection like a corset and attaches to your lower ribs, spine, and pelvis. Strengthening this muscle creates natural spinal support that reduces strain on your lower back throughout the day.
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm overhead and your left leg toward the floor at the same time, keeping your lower back pressed flat against the ground. Return to the starting position and switch sides. The fact that you’re lying on your back throughout protects the spine while you build strength. Start with five to eight repetitions per side and build from there.
How to Breathe During These Stretches
Breathing matters more than most people realize. Slow, deep belly breathing (where your abdomen expands rather than your chest rising) activates your core stabilizers, improves your tolerance for the stretches, and decreases the chances of straining a muscle. Before each stretch, take one full diaphragmatic breath. Inhale through your nose for four counts, letting your belly push outward, then exhale slowly through your mouth. Continue this pattern throughout each hold.
How Often and How Long
The Mayo Clinic suggests holding most lower back stretches for five to ten seconds and repeating each one two to three times. When you’re just starting, keep the routine short and do the full set twice a day, morning and evening. As the stretches get easier, you can increase repetitions. For exercises like the bridge and the lower back flexibility press, a progression from 5 repetitions to 30 over several weeks is a reasonable pace.
Consistency matters more than intensity. A 10-minute routine done daily will outperform an aggressive 45-minute session done once a week. If any stretch increases your pain rather than producing a mild pulling sensation, back off.
When Stretching Isn’t the Right Move
Most lower back pain responds well to gentle movement, but certain symptoms signal something more serious. Stop stretching and get evaluated if you experience numbness in the groin or inner thigh area, loss of bladder or bowel control, significant weakness in one or both legs that affects your ability to walk, or pain following a major trauma like a fall or car accident. These can indicate nerve compression that requires medical treatment rather than stretching.